Monday, October 6, 2014

10/6/14 Monday October 6, 2014 (24kg SN)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:00am - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 2

60 reps

8:30am - Complete

Notes - Good day.  OH work felt good, stretched out things before TGUs.  Practicing the elbow lock.  Snatching 10/10 is just never easy.  I was huffing and puffing after the set of 40 reps, but it's good to know I can do that.  Working up to 4 sets in a row after 1 starting set, for 100 total reps, basically the snatch test.  Going to add one set of 10/10 each week.  I focused on staying in my hips and waiting for the bell on the descent as long as possible.  Good practice.